Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach


Miramar Beach Strength and Conditioning – Crossfit


1-3 Sets, For Quality:

:30 second machine choice

5/5 World’s Greatest Stretch

5/5 Archer Ring Rows

10 Dual Dumbbell High Pulls, Moderate Load

10/8 Dual Dumbbell Deficit Push-Ups

100ftDual Dumbbell Overhead Carry, Moderate Load

Looking to really prime the upper body for the upcoming session today. Be sure to focus on keeping the Dumbbells centered over your body, elbows locked out and biceps close to your ear.

Skills and Drills

Gymnastics Skills and Drills

Ring Muscle-Up Progression Skill Video

Spend time going through video and then laying out how you will take a class through this progression to help them work into a Ring Muscle-Up

Rope Climb Skill Work and Progressions

Ideally we spend about 15 minutes here today going over progressions

Metcon (Time)

In Teams of 3 Complete

For Time:

60 Ring Muscle-Ups

60 Dual DB Bench Press 50/35lb

30 Rope Climbs

30 Devils Press 50/35lb

Time Cap : 30:00 minutes

Focus : Today we are focused on upper body muscular endurance and stamina. The goal with this workout is to have 3 person teams working to accomplish the work evenly. By splitting up the work into teams of 3 we will hit a quicker feel of a chipper and maintain better sets across with all athletes.

Primary Objective : Complete the workout in under 25:00 minutes

Secondary Objective : split the work evenly across all 3 partners

Stimulus : Gymnastics Skill Volume / Upper Body Muscular Endurance

60 Burpee Jumping Pull-Ups

60 Dual DB Bench Press 25/15lb

30 Seated Rope Pull-Ups

30 Dual DB Strict Press 25/15lb


60 Toe to Bar+ Pull-Up + Push-Up

60 Dual DB Bench Press 35/25lb

20 Rope Climbs

20 Devils Press 35/25lb


As Written


Complete in a Team of 2

60 Ring Muscle-Ups

60 Dual DB Bench Press 70/50lb

30 Rope Climbs (Complete 10 Legless)

30 Devils Press 70/50lb

*Can be performed as Clean and Jerk



1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories

Part A)

5 Sets, For Quality:

5 Strict Chest to Bar Pull-Ups

5 Strict Bar Dips @ 4242 Tempo

10 Feet Elevated Ring Rows

For the strict chest to bar pull-ups, focus on pulling as deep as you can past the sternum. If you can, then do so with a false grip in order to develop more strength with the intention of it being a carryover exercise to the strict bar muscle-up. For the dip we are looking at time under tension and developing full range of motion so, practice going deep into the dip and holding that for 2 seconds and just a controlled press of 4 seconds to the top.


Power Snatch

2 Sets

5 reps @60%

4 reps @65%

3 reps @70%

2 reps @75%

1 rep @80%

Percentage is based on your 1rm Power Snatch

Minimal rest between reps

Rest 3:00 minutes between sets.

On Set two, please increase the percentage of each rep by 5%.

We want you guys to complete the desired reps of each set as touch and go, unbroken reps. The value in being able to cycle the barbell for touch and go reps is so high as it contributes to your ability to be able to complete work quicker and more efficiently which can help drastically within metcons that have a heavier loaded barbell for smaller rep sets.

Be mindful during these reps to try and always come back to a strong set-up position like you started in on the first rep. Avoid keeping the legs straight and simply hinging at the hips. This can turn off your leg drive and put a lot of unnecessary load on your lower back. Doing this for consecutive reps will definitely make the smaller/heavier sets more challenging as you’re no longer using your legs like you should be.


Every 1:45 minutes, 6 Sets, Complete the following:

8 Toes To Bar

6 Chest To Bar Pull-Ups

4 Bar Muscle-Ups


2 Overhead Squats

2 Hang Snatches

Primary Objective : Find the Heaviest Weight Possible

Secondary Objective : Unbroken on Gymnastics

You have 6 sets to find the maximum weight possible for the barbell complex of 2 Overhead Squats & 2 Hang Snatches. Remember that these Hang Snatches are above the knee and must be performed as Squat Snatches. The barbell will start from the floor in which you can either Squat Snatch, Power Snatch or even Clean the barbell up. If you Squat Snatch the first rep, that contributes to one of your Overhead Squat reps.

Stimulus : Coordination / Barbell Conditioning / Grip Endurance


Every 7:00 minutes, 3 Sets, Complete the following:

3/2 Legless Rope Climbs, 15ft

20 Wall Balls, 30/20lb / 10ft target

20 Deadlifts, 225/155lb

4/3 Rope Climbs, 15ft

Score : Slowest Set

Primary Objective : Legless Rope Climbs & Rope Climbs

Secondary Objective : Overall Set Time

Your main focus within each set should be both the Legless and Regular Rope Climbs. We would rather see you guys reduce the volume down of each movement before scaling the movement back to a simpler progression. On the Wall Balls & Deadlifts, we want to make sure we scale both of these movements appropriately to complete the 20 reps within two sets maximum. Every 7:00 minutes is a generous time frame, but this should encourage great intensity each set and allow decent recovery for your gymnastics in consecutive sets.

BikeErg Conditioning (Checkmark)

BikeErg Conditioning


5:00 minutes as

1:00 damper of 4, light cadence

:30 second damper of 1, high cadence

1:00 damper of 5, moderate cadence

:30 second damper of 1, high cadence

1:00 damper of 6, moderate cadence

1:00 damper of 1, high cadence

Rest no longer than 3:00-4:00 minutes, then begin the main piece for the day:

Main :

4 Sets

10:00 minutes @70% FTP, damper of 7/6

2:00 minute Active Recovery Spin

Primary Objective : Maintaining FTP and Damper

Secondary Objective : Staying in Zone 2 Heart Rate

Today we want you guys to track your heart rate, with the goal being that we are within the top end of your Zone 2 range by the end of each 10 minute interval.

Stimulus : Maximum Aerobic Power

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